How Should I Sit? The Physio’s Guide to Healthy Sitting Posture

At ReBalance Physio & Pilates in Engadine, one of the most common questions our physiotherapists get asked is: “What’s the best way to sit?”

The truth is, there’s no single “perfect” sitting posture. Over the past 20 years, research has shown that old-fashioned advice — like always sitting bolt upright — isn’t the answer. Instead, the key to sitting comfortably without pain is variety, movement, and good ergonomic habits.

If you’re experiencing neck pain, back pain, headaches, or shoulder tension from sitting, here are some expert tips from our Engadine physio team.

1. Check Your Screen Height

At our Engadine clinic, we often see patients with neck pain and headaches caused by poor screen positioning.

• Your screen should be at eye level or slightly below.
• If you find yourself jutting your chin forward, you’re increasing the load on your upper neck joints.

This can lead to headaches, stiff neck muscles, and upper back discomfort.

2. Check Your Desk Height

​A poorly set-up desk is another common cause of pain we treat at ReBalance Physio Engadine.

• Your desk shouldn’t be too high.
• Ideally, your hands rest slightly lower than your elbows with your shoulders relaxed.

This setup helps prevent shoulder pain, muscle fatigue, and tension build-up.


3. Slouching Can Be Good for Your Back

That’s right — it’s okay to slouch sometimes!
Many patients at our Engadine physio and Pilates studio are surprised to learn that relaxing into the chair is healthier than forcing yourself to sit bolt upright all day. Prolonged upright sitting actually fatigues your back muscles and contributes to pain.
The healthiest option? A variety of sitting postures. Alternate between sitting tall and relaxing back to reduce stress on your spine.

4. Change Positions FrequentlyRemember this phrase:

👉 “Your best sitting posture is your next sitting posture.”
At ReBalance Physio & Pilates Engadine, we encourage patients to shift often — cross your legs, tuck your feet under the chair, or move into any comfortable posture. What matters most is changing positions regularly so your spine isn’t under constant stress.

5. Move Every 30–45 Minutes

​Even with perfect ergonomics, holding one posture too long leads to discomfort.

• Every 30–45 minutes, take a quick movement break.
• Try wiggling in your chair, stretching forward to touch your toes, or shifting your weight.

Just 60 seconds of movement can ease tension in your back and neck. Our physiotherapists in Engadine often recommend setting reminders to build this habit into your workday.​

Final Thoughts from ReBalance Physio & Pilates Engadine

​There’s no one-size-fits-all answer to sitting posture. The key principles are:

✅ Set up your screen and desk correctly
✅ Use a variety of sitting postures
✅ Move every 30–45 minutes

If you’re still struggling with neck pain, back pain, or shoulder discomfort from sitting, our experienced team at ReBalance Physio & Pilates in Engadine can help. We’ll assess your posture, review your workstation setup, and create a tailored treatment plan to get you moving comfortably again.